High Protein Meal Prep for the Week (5 Days, Under $25)
Looking for an easy, budget-friendly way to eat healthy all week? This high protein meal prep plan gives you 5 delicious meals with 30g+ protein per serving for under $25. Perfect for weight loss, muscle gain, or simplifying your busy schedule, this beginner-friendly recipe is ready in under 1 hour.
Equipment
- glass meal prep containers
- grill pan or skillet
- medium pot
- steamer basket
- meat thermometer optional but recommended
Ingredients
- 5 boneless skinless chicken breasts (6-8 oz each)
- 2 cups dry brown rice
- 4 cups water
- 5 cups fresh broccoli florets
- 2 tbsp olive oil
- 4 garlic cloves (minced)
- 1 lemon
- sea salt (to taste)
- black pepper (to taste)
Instructions
- Rinse 2 cups dry brown rice under cold water. In a medium pot, combine the rice with 4 cups water. Bring to a boil, then reduce heat to low. Cover and simmer for 40-45 minutes until tender. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
- Pat the chicken breasts dry with paper towels. Brush both sides with olive oil and season generously with sea salt, black pepper, and minced garlic.
- Heat a grill pan or skillet over medium-high heat. Cook the chicken for 6-7 minutes per side until the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing.
- Steam the broccoli florets for 5-7 minutes until tender-crisp. Season with a squeeze of fresh lemon juice before serving.
- Divide the sliced chicken, cooked brown rice, and steamed broccoli evenly into 5 glass meal prep containers.
- Seal the containers and refrigerate for up to 5 days. Reheat before serving.
Notes
Store meal prep containers in the refrigerator for up to 5 days. Chicken and rice can be frozen separately for up to 3 months, but avoid freezing broccoli as it becomes watery. Reheat in the microwave for 2-3 minutes and add a splash of water if the rice seems dry. Try different proteins, vegetables, or seasonings to customize your meal prep throughout the week.